Author: freshphysician

Categories
Salads

Kale Salad with Peanut Dressing

Kale Salad with Peanut Dressing

This recipe is adapted from a Kale Salad at Houston’s Restaurant (now Hillstone). It is their most requested recipe of all time.  Goes to show you that kale can be extremely desirable!

I prefer lacinato kale (also called Tuscan kale or dinosaur kale) for this recipe.

Difficulty level: easy

Ingredients:

For the vinaigrette: 

  • 5 tablespoons olive oil (or 3 tablespoons olive oil and 2 heaping tablespoons peanut butter)
  • 2 tablespoons toasted sesame oil
  • 3 tablespoons rice wine vinegar (or apple cider vinegar)
  • 1 tablespoon soy sauce
  • 1 1/2 tablespoons honey
  • Dash of cayenne pepper
  • Dash of salt

For the salad: 

  • 4 heaping cups chopped kale (from one small bunch, leaves washed and thick stems removed)
  • 1 cup finely slivered red cabbage
  • ½ cup shredded or grated carrots
  • 1 green onion, slivered
  • ¼ cup chopped fresh mint
  • ¼ cup chopped cilantro
  • 3 Tablespoons chopped roasted peanuts
  • ¼ cup parmesan (or vegan parmesan) cheese
  • Optional: grilled or baked tofu

Instructions:

  1. Mix together the dressing ingredients. If using peanut butter in place of some of the oil, blend together with an immersion blender, adding small amounts of water to thin to dressing consistency.
  2. In a large bowl, toss together the kale, cabbage, carrots and green onions.
  3. Toss the greens with the dressing about 30 minutes before serving, allowing the vinaigrette to soften the texture of the kale.
  4. Right before serving, add the mint and cilantro and toss. Top with the chopped peanuts, vegan parmesan and tofu (if desired).
Categories
Salads

CPK Style Barbecue Salad

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CPK Style Barbecue Salad

The California Pizza Kitchen’s  Barbecue Chicken Salad has always been a favorite – so many flavors and textures! This is a vegan version substituting tofu (or crispy soy strips) for the chicken that really satisfies the craving.

Makes 4 dinner salads

Ingredients:

  • 8 cups chopped lettuce, using a mix of colors and textures
  • 1 cup finely shredded red cabbage
  • 4 medium tomatoes, chopped
  • 2 avocados, chopped
  • 1 can black beans, drained and rinsed
  • 1 cup corn
  • 1 16 oz. package tofu, drained (or 2 cups crispy soy strips)
  • 1 cup BBQ sauce, divided
  • 1 cup vegan ranch dressing (purchased or from sauce section)
  • 4 corn tortillas and avocado oil (or tortilla chips) for serving
  • Chopped cilantro for serving
  • Salt and pepper to taste

Instructions:

  1. Cut the tofu into cubes or slices. Place in a bowl and cover with 1/2 cup BBQ sauce. Marinate for 20- 30 minutes.
  2. Preheat the oven to 400 degrees F. Remove the tofu from the marinade and place on a lightly greased baking sheet. Bake for 15 minutes. Flip tofu and brush with remaining BBQ sauce. Return to the oven and cook for another 10-15 minutes.
  3. Using a small amount of oil in a small frying pan, heat the oil and then toast the corn tortillas, turning when browned. Remove from the pan. Finish toasting all tortillas. Cut into strips with a long chef’s knife or pizza cutter.
  4. Toss the lettuce and red cabbage with ½ of the ranch dressing.
  5. Assemble individual salads by dividing the lettuce mixture onto each plate. Evenly divide and top the salads with the beans, corn, tomato, avocado, and tofu (or soy strips). Drizzle with ranch dressing. Drizzle with a small amount of barbecue sauce. Top with tortilla strips or tortilla chips and chopped cilantro.

 

Categories
Family Friendly Salads Snacks

Cowboy Caviar

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Cowboy Caviar

Cowboy Caviar

An easy crowd-pleaser that takes only 15 minutes to make. This recipe is likely to become a favorite and can be enjoyed in so many ways. Try it with baked tortilla chips, in a warmed tortilla, or over greens or whole grains.

Makes 6-12 servings (lunch/ light meal vs. potluck or appetizer)

Ingredients

  • 2 medium tomatoes, diced
  • 15 oz can black beans, rinsed and drained
  • 15 oz can black eyed peas, rinsed and drained
  • 1 ½ cups frozen sweet corn, thawed
  • 2 ripe avocados, diced
  • ⅓ cup red onion, finely diced
  • 2 tomatillos, diced (optional but recommended)
  • 1 jalapeno pepper seeds removed, finely diced
  • 1 clove garlic, grated (with microplane) or finely minced
  • ⅓ cup cilantro finely chopped

Dressing

  • 1 tablespoon olive oil
  • 3-4 tablespoons fresh lime juice fresh
  • 1 teaspoon honey
  • ½ teaspoon salt, optional
  • ½ teaspoon pepper

For serving, try any of the following

  • Tortilla chips for serving, baked chips preferred
  • Brown rice or other whole grain
  • Warmed tortillas
  • Over greens

Instructions

  1. In a small bowl, whisk together dressing ingredients.
  2. Combine the remaining ingredients, except avocado, in a large bowl. Toss well so that ingredients are well-combined.
  3. Pour dressing over the salad ingredients and toss well.
  4. This recipe can be refrigerated and tastes even better when the flavors have a chance to meld. Before serving, toss well and add the avocado, stirring gently to combine. Taste, adjusting flavors by adding additional lime juice, salt, pepper, or jalapenos to taste.
Categories
Family Friendly Mains Vegetables

Sorghum Stuffed Peppers

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Sorghum Stuffed Peppers

This is a recipe that is family friendly, hearty, and so flavorful that you will have it on frequent rotation.

Makes 4 servings as a main, or 8 servings as a side dish.

Ingredients

  • 2 cups cooked whole grain sorghum, cooled to room temperature
  • Avocado oil cooking spray
  • 4 large red bell peppers, halved and seeded
  • 3/4 cup salsa
  • 2 cloves garlic, minced
  • 1 Tbsp nutritional yeast
  • 1 tsp cumin powder
  • 1 tsp chili powder
  • 1 cup corn kernels, fresh or frozen and thawed
  • 2 cups cooked lentils
  • 1 cup chopped spinach or kale
  • ¼ tsp salt (optional)
  • ¼ tsp pepper

Toppings

  • 1 avocado, thinly sliced and 1/4 cup plain Greek yogurt (or avocado crema – see sauces section)
  • 1/2 cup salsa
  • Fresh cilantro sprigs
  • 2 Tbsp diced red onion
  • 1 lime, sliced into thin wedges

Instructions

  1. Preheat oven to 400 degrees F and spray a rimmed baking sheet with cooking spray.
  2. In a large mixing bowl, combine cooked sorghum, salsa, garlic, nutritional yeast, cumin, chili powder, corn, spinach (or kale), and lentils. Mix until combined.
  3. Stuff peppers with mixture, distributing evenly. Place peppers on baking sheet, and cover with tin foil.
  4. Bake for 20 minutes. Remove foil and bake for another 10 minutes, or until peppers are soft.
  5. Remove from the oven. Top each pepper with Greek yogurt and avocado slices (or avocado crema), a dollop of salsa, and a sprinkling of red onion and cilantro. Serve with a lime wedge.
Categories
Salads Vegetables

Curried Cauliflower & Grains

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Curried Cauliflower & Grains

We all need to get more of the anti-inflammatory spice, turmeric, into our diet and this recipe provides a delicious way to do just that. This dish can be served warm as a side or chilled as a salad.

Ingredients

  • 1 head cauliflower, cut into florets
  • olive oil spray
  • 1/2 teaspoon pepper
  • 2 cups chopped Lacinato kale (or baby kale)
  • 1 cup cooked oat groats (or farro or other grain of your choice)
  • ½ cup cooked chickpeas (optional)
  • 1/3 cup golden raisins (optional)
  • 1/2 cup chopped scallions

Turmeric Dressing

  • 2 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons maple syrup
  • 1 teaspoon turmeric powder
  • 1 teaspoon yellow curry powder
  • 1 clove finely minced or grated garlic
  • 1/2 teaspoon salt or to taste
  • cracked pepper to taste

Optional Garnishes

  • Pepitas (pumpkin seeds)
  • Toasted, sliced almonds
  • Chopped parsley

Instructions

  1. Preheat oven to 400.
  2. Trim leaves off the cauliflower, and cut into florets. Line a rimmed baking sheet with parchment paper and spray generously with oil spray. Place cauliflower on baking sheet and spray the surface with oil spray, stir the cauliflower pieces around to coat and arrange on the baking sheet without overcrowding. Top with a bit of cracked pepper. Roast in the oven, about 30 – 40 minutes, depending on the size of your florets. until tender and golden with some browned areas.
  3. Place the kale, grain, scallions, and optional chickpeas and raisins in a large bowl.
  4. Make the dressing: combine all dressing ingredients in a small bowl.
  5. Once the cauliflower is fork-tender, add to the bowl with the salad ingredients. Pour dressing over and mix until combined. Taste and adjust seasonings.
  6. This recipe is delicious served warm or chilled.

Adapted from FeastingatHome.com

Categories
Pasta Vegetables

Roasted Sunchokes

Roasted Sunchokes

Sunchokes are also called Jerusalem artichokes and are the tuberous portion of a sunflower plant. This recipe is a delicious way to prepare them. You will find sunchokes in your produce section in fall or winter. 

Note: If this is your first time eating these, take care not to eat too many (although it will be hard to resist). Sunchokes contain a high level of inulin, a favorite fiber of your gut microbiome. For some that are unaccustomed though, they may cause intestinal upset. 

Makes 4 servings

Ingredients

  • 1 lb sunchokes (Jerusalem artichokes),  scrubbed  and cut into 1/4 to 1/2 -inch thick slices
  • Olive oil spray
  • ½ teaspoon salt
  • Freshly ground black pepper
  • 1-2 sprigs fresh thyme, chopped

Instructions

  1. Preheat the oven to 425° F with a rack in the center position.
  2. Spray a rimmed baking sheet with olive oil spray. Spread the sunchokes in an even  layer, pressing the slices to ensure coating from the oiled pan surface. Then spray the top of the slices with oil spray.  Do not overcrowd to ensure even browning.
  3. Roast for 18 to 22 minutes, flipping the pieces halfway through, or until the sunchokes are lightly browned and fork tender.
  4. Sprinkle with freshly chopped thyme leaves and a light sprinkle of  salt and pepper, if desired. Serve immediately.

 

 

Adapted from ABeautifulPlate.com

Categories
Mains Soups

Red Lentil Dal

Red Lentil Dal

Red Lentil Dal

This is a flavorful and hearty dish that is often served over rice, with naan, or pita bread.

Red lentils are the only lentils that will work in this dish. Other lentils have longer cooking times and a different texture.

We recommend making extra and freezing for a quick weeknight meal.

 

Ingredients

  • Oil spray
  • ½ teaspoon ground cumin
  • ½ tsp ground coriander
  • ½ tsp ground cinnamon
  • ½ teaspoon ground cardamom
  • ¼ teaspoon ground black seed (Nigella sativa), optional
  • 1/8 teaspoon freshly ground pepper
  • 1/8 teaspoon red pepper flakes
  • ½ teaspoon salt (optional)
  • 3 garlic cloves, minced or pressed
  • 1 ½ tsp ginger, fresh, grated or finely minced
  • 1 lemon, cut in wedges
  • 1 onion, chopped fine
  • 1 lb plum tomatoes, chopped
  • 8 ½ oz dried red lentils
  • 4 cups water
  • ½ cup fresh cilantro, minced

Instructions

  1. Spray a large saucepan generously with oil spray and heat over med-high heat. Add ground spices and red pepper flakes and cook until fragrant, about 15 seconds.
  2. Stir in onion and cook about 5 minutes. Add garlic and ginger, stirring for about 30 seconds. Be careful not to burn the garlic.
  3. Add water and lentils to the pot and bring to a boil. Reduce to low heat and simmer uncovered until lentils are soft and breaking down to a coarse puree consistency, about 20 minutes.
  4. Stir in tomatoes and cilantro. Taste, adding salt as desired and adjusting seasonings.
  5. Serve with lemon wedges and sprinkled with additional cilantro.
Categories
Sauces, Dips & Dressings Vegetables

Roasted Garlic

Roasted Garlic

Roasting makes the garlic mellow and soft, perfect for spreading on toasted bread, or adding to recipes like mashed potatoes, pasta sauce, soups, hummus, etc. We like to roast a bunch and freeze some for later use.

Ingredients

  • Whole garlic bulbs
  • Extra virgin olive oil
  • Salt (optional)

Instructions

  1. Preheat the oven to 350°F.
  2. Trim the top ¼ inch off the top of the garlic bulbs.
  3. On a baking sheet, place the garlic cut-side up on a piece of foil, drizzle with olive oil, and use your finger or a brush to evenly coat the top of the exposed cloves. Sprinkle with salt if desired.
  4. Wrap the garlic in the foil and roast for 45 to 75 minutes or until the cloves are golden brown and soft.
  5. Use right away or freeze.
Categories
Soups

Cream of Cauliflower Mushroom Soup

Cream of Cauliflower Mushroom Soup

This soup is the perfect comfort food. Roasted cauliflower adds a silky, creamy texture without the heavy cream. Try serving with a hearty bread for dipping.

Makes 4-6 Servings

Ingredients

  • 1 large head cauliflower, chopped into florets
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 2 cups white or baby bella mushrooms, sliced
  • 4 cups vegetable broth
  • Olive oil spray
  • 1 teaspoon dried (or 2 teaspoons fresh) thyme leaves
  • Salt and pepper, to taste
  • Fresh thyme, for garnish (optional)

Instructions

Step 1: Roast the Cauliflower

  • Preheat the oven to 400°F (200°C).
  • Spray the pan with oil spray to coat.
  • Spread the cauliflower florets evenly on the pan with space between pieces for even cooking.
  • Spray the top of the florets with more olive oil spray.
  • Roast for 20-25 minutes, or until tender and beginning to brown slightly. Set aside.

Step 2: Sauté the Aromatics

  • Spray a large pot with oil spray and heat over medium heat.
  • Add the onion and cook for 3-4 minutes until softened.
  • Add the mushrooms and sauté for 5-6 minutes, or until browned.
  • Stir in the garlic and cook for 1 minute until fragrant.
  • At this point, you can remove a few mushrooms for garnishing. Set aside.
  • Tip:If you prefer a chunkier texture, you can remove about 1/3 of the mushrooms at this point, chop them and set aside to add to the soup after blending.  

Step 3: Simmer the Soup

  • Pour in the vegetable broth and add the roasted cauliflower.
  • Bring to a boil. Reduce heat and let it simmer for 10-15 minutes.

Step 4: Blend the Soup

  • Cool soup slightly and add to a blender (in multiple batches if necessary). Purée the soup until smooth and creamy.
  • Taste and add salt and pepper as desired.
  • If you removed and chopped some of the mushrooms, add them back now and stir in.

Step 5: Serve and Garnish

  • Ladle the soup into bowls, garnishing with a few mushroom slices and fresh thyme if desired.
  • Serve with hearty, crusty bread on the side.

 

 

Adapted from: https://honestcooking.com/

Categories
Dessert Family Friendly

Dreamy Avocado Ice Cream

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Dreamy Avocado Ice Cream

You will need an ice cream maker for this recipe. But if you don’t have one, this also makes a phenomenal mousse – just chill well in the refrigerator after blending.  

Makes 8 servings

Ingredients

  • 3-4 Avocados, ripened (such as Hass), about 1 1/2 pounds
  • 1/2 cup Granulated Sugar
  • 1 cup Reduced Fat (2%) Plain Greek Yogurt (or non-dairy Greek yogurt)
  • 1/2 cup Cashew Cream (optional)
  • 1 tablespoon Fresh Lime Juice
  • 1 teaspoon Vanilla Extract
  • 1/4 teaspoon Salt (optional)
  • 1 Tablespoon Vodka* (optional, for keeping ice cream scoopable)

Optional add ins:

  • Chopped dark chocolate
  • Coarsely chopped pistachios or other nuts

Instructions

  1. Slice avocados in half and remove pits. With a spoon, scoop the avocado flesh into a food processor in chunks. Add sugar, Greek yogurt, cream, lime juice, vanilla, and salt. Puree until smooth and the sugar is completely dissolved, about 2 minutes.
  2. Freeze according to your ice cream maker’s instructions. ( Optional add-ins: About 5-10 minutes before the freezing time is complete, add the chopped chocolate or nuts and continue to mix.) Serve immediately (the mixture will have the consistency of soft serve) or freeze in an airtight container for 2 to 4 hours for a firmer consistency.
  3. After 4 hours, if not using the vodka, the mixture will become very firm. Let rest on counter 15-20 minutes prior to serving.

 

Adapted from WellPlated.com